Reminder: We just started a pull up/ muscle up program going all the way to July
Yoga only at 7pm today
CrossFit striking Wednesday at 8pm. If you have boxing gloves, bring them
Strength
12min to find your 1 rep max jerk from the rack
METCON
12min AMRAP
1 round of Cindy
30 double unders
2 rounds of Cindy
30 double unders
3 rounds of Cindy
30 double unders
Keep adding 1 round of Cindy after each completed round
“CINDY”
5 pull ups
10 push ups
15 squats
Bring a friend or family for free, 9 or 10
METCON
For time:
3 rounds
1 hill run
10 power cleans 135/95
5 push press 135/95
3 rounds
1 hill run
10 squat cleans 135/95
5 push jerk 135/95
Note: It might be a bit chilly early in the morning so dress accordingly. If you can’t run, substitute running with rowing or skipping. For drop ins with no experience, we’ll do kettlebell swings and push ups
Starting today all the way to July, we’re going to be working on pull ups (or a bodyweight pulling movement if you will). Regardless where you’re at with your pull ups, you will either get a pull up, increase your capacity or develop new skills, like the kipping pull up or the butterfly. Other options would be to work on muscle ups. Bar or rings. It’s going to be pretty simple. Everyday that you come at the box, after the warm up you will be perform a quick set of drills to help you achieve your goal. There is no magic to this, depending how bad you want it, the more you come, work hard and you will get results. If you want to get more, expand this program to doing it every day, at home or at the neighbourhood park. You can do this, it’s all about you and your will power to achieve it. We’ll be sharing more details in class.
Pyromania II is happening Saturday July 22nd and Sunday 23rd. Saturday is for individuals (20 males, 20 females) and Sunday is for teams (10 teams, 2 males, 2 females). Priority is given to Pyro members 1st. You can sign up for both individuals and teams (You really should do both). The events are for everyone, it doesn’t mean that it will be easy but there won’t be movements or loads that would prevent you from doing an event.
Pyromania is by Pyro, for Pyro 1st and foremost. The event will be open to everyone soon so if you want in, hurry up and sign up. Last, year, we were in the new space for 3 weeks and we had 35 athletes signed up. If you’re looking for a team, send us a message, we can help out with that. We’ll have a list of athletes looking for teams at the box: Here’s the Eventbrite link below to sign up:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-ii-fitness-festival-tickets-32943230088?aff=eac2
There’s multiple ways to connect with the Pyro community and stay up to speed on what’s going on in the Pyro world.
The official Pyro Facebook page:
https://www.facebook.com/CrossFitPYRO/
The Facebook Pyro community page: This is for our members, you’ll have to send us a request and we’ll get you in:
https://www.facebook.com/groups/955088091279395/
https://www.instagram.com/crossfitpyro/?hl=en
Pyro email quarterly newsletter
Spring edition coming soon to your email box
Have a look on the white board at the box
Weightlifting W11D3
“Double complex”
E2M10M (5 sets)
1 snatch pull
1 hang squat snatch
1 overhead squat
1 snatch balance
E2M10M (5 sets)
1 clean pull
1 hang squat clean
1 front squat
1 jerk (push jerk or split jerk)
Here it is, the workout that everyone wanted but never got:
17.6
For time:
27-21-15-9
Row cals
Dumbbells thrusters 50/35
Sc 35/20
Weightlifting W11D2
Muscle snatch
1-1-1-1-1-1-1
Power snatch
1-1-1-1-1-1-1
Snatch
1-1-1-1-1-1-1
Maintenance/ Mobility
Shoulder and hips focus
Join us tonight for the 2017 post open party at 8pm. Bring some food, drinks and let’s have some fun!!!
METCON
5 rounds for time:
2 leg less rope climbs
4 push jerks (from the ground) 155/115
8 pistols
16 GHD sit ups
Rx+ 205/155
Join us Thursday night at 8pm for the 2017 post open party!!! Bring the snack of your choice to share with everyone, bring your refreshments and let’s have some fun. We’ll play some games, hangout, discuss this year’s open and what 2018 will look like. There will be no class at 8pm but if that’s the only time you can come, of course you can do the workout, we’ll all be there to cheer you on.
Strength
Deadlift
5-5-3-3-3-1-1-1-1
Note: In this strength format, we’ll keep track of each sets. Warm up to a good start set and build your way up. No set rest in between sets but as it gets heavier, take more time to recover. This is not a format to hot a personal record, but you should be able to build up close to it, like between 95 to 100%. It allows us to work on a moderate volume at heavy loads. Today’s format is also there in the programming as an easier day. METCONS are really taxing our bodies, a strength only day is much needed once in a while
